Ask the Coaches: High Mileage Training in HS

Jan 1, 2004

Q: Hi I am a sophomore in high school and I am wondering does your mileage have to be really high for training for the mile and 2 mile in track? High mileage to me is 50-60 miles per week. Does my mileage have to be that high? Also my best mile as a freshmen was a 5:12 and I am planning on running a 4:40 to 4:50 mile this year. Do you have any training ideas to achieve these goals? Thanks.

A: Dear Steel,

Sounds like you are off to a great start; 5:12 for the mile as a frosh is certainly a lot faster than I ran at your age.

The answer, as with all things is….. it depends. (You can tell I’ve worked for politicians for almost 25 years!). Specifically, it depends on the volume and intensity of your previous work, your “training age", how long you have been doing the sport, and your growth and development patterns.

If you have been running 30 miles a week, I would not jump you to 50-60 miles a week, especially if any kind of intensity is involved. Gradual, incremental build-up over time is what is important. Pay particular attention to this if your body is still growing.

There is a season for everything. During aerobic base-building season, usually the summer or winter (if you are not running indoor track), 50-60 miles may be appropriate, assuming you have been training for a number of years and have built gradually to that volume. 50-60 miles per week may be way too much if you are engaged in the heavy speed work usually associated with the push towards a peak.

When intensity rises, volume should fall. Ramping up both simultaneously is a prescription for injury.

Finally, I wouldn’t be in any hurry. Most distance runners peak in their late 20’s and early 30’s. This is a sport you can do for the rest of your life, if you are careful about your training and look to the long term. For some more thoughts on the subject, check out the Summer Training Programs and the High School Mile programs listed in this section.

A Part of Hearst Digital Media
Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.